Umami Soup

Have you ever been picking up nasal strips and Medjool dates (current SmithCale OBSESSION) from your favorite health food store and see something that will forever change your dinner?

Yeah, me neither.

Until today.

I was in our local Drug Emporium which is the only place for a hippie to get their organic fix surrounded by flax seeds, granola and dried fruit.

Then I saw it. The biggest, most glorious Kale I'd ever seen. At only $1.99 a bunch (and trust me it was a BUNCH), I knew my evening wouldn't be complete without it.

So I came home and essentially cleared most of our veggie drawer into a soup, which I do have to say turned out pretty delicious.

I named it Umami Soup because try as SmithCale might he couldn't think of a single thing to change. Which is weird, because usually he has an opinion on EVERYTHING.

Me with my head-sized Kale

Umami Soup

1. Reduce

2. Simmer

3. Wilt and Serve

Ingredients for 4:

1 Tbsp olive oil

1 C grape tomatoes, halved (or 1 whole tomato, chopped)

1 tsp garlic-chili paste

5 C water

2 tsp chicken bouillon

3-4 oz sausage, sliced

1 lb butternut squash, peeled and cubed

6 oz mixed mushrooms

1 bunch kale, stems removed and cut into bite-sized pieces

Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot over medium-high heat
2. Add tomatoes salt and pepper and reduce for 5 minutes
3. Add garlic-chili paste and cook for 1 minute
4. Add water, chicken bouillon, mushrooms, sausage and butternut squash. Bring to a boil and simmer for 15-20 minutes or until butternut squash is softened
5. Use a ladle to transfer about 2 cups of mushrooms and butternut squash with broth (try to avoid the sausage) into a blender and pulse until smooth and return to pot.
6. Add kale into the pot to wilt for about 3-4 minutes until vibrant green.
7. Enjoy!

Food for Life,

the SupperSmiths, forging one meal at a time

Avocado Grilled & Chilled Soup

Chef’s Notes: In case you’re not from Texas, the South, most of the central United States or haven’t been outside for the last month: News Flash! It’s hot. It’s so hot that the word hot isn’t nearly long enough to convey the length of suffering. This “soup” is the perfect thing for when it a scorcher outside. It’s not too warm or cold and is light, but very filling. Also, can be completed in 30 minutes!

Plan of Attack:

1. Blend & Chill

2. Grill & Sizzle

3. Chop & Combine

Ingredients for 2:

1 avocado, divided

¾ C water

1/4C orange juice

¼ tsp salt

Pepper to taste

Red pepper flakes to taste (optional)

1 ear of corn, shucked and washed

1 red bell pepper, chopped into large pieces, seeded and divided

1 jalapeno, chopped in half and seeded (leave a few seeds based on your desired hotness level)

1-1.5oz pancetta

Fresh cilantro

Instructions:

1. Heat skillet and grill pan over medium-high heat
2. In a blender combine ½ chopped avocado, water, orange juice, salt and peppers. Blend until smooth then place in fridge.
3. Cook pancetta until crispy, remove from skillet, crumble and set aside.
4. Grill corn, ½ red bell pepper & ½ jalapeno until lightly charred.
5. While veggies are grilling: chop up the other ½ of the avocado, red bell pepper & jalapeno; set aside
6. Once grilled veggies are done. Stand the corn on an even end and cut downwards using a sharp knife to remove the kernels. Chop other veggies and set aside
7. Divide reserved chilled avocado mixture between 2 bowls.
8. Top with grilled corn, red bell pepper, jalapeno, pancetta crumbles and the reserved fresh veggies.
9. Christen with cilantro
10. Enjoy!

Food for Life,

the SupperSmiths, forging one meal at a time

Grilled Veggie Gazpacho

Adapted from Cooking Light

Chef’s Notes: The only reason I get an occasional craving for Mexican Food restaurants is for two reasons: chips & salsa. This summertime soup is kind of like eating a brimming bowl of salsa. This was not a problem for me! Thank goodness for our recent grill-pan purchase, seeing as it would have been miserable grilling outside tonight. AND we would have probably lost the tomatoes through the grate.

Plan of Attack:

1. Grill baguette

2. Blister peppers

3. Grill onion/tomatoes

4. Blend

Ingredients for 2:

1/8 C olive oil, divided

1 oz baguette, thinly sliced

1 ½ large red tomatoes, cored and cut in half crosswise

½ onion, sliced ¼” thick

1 red bell pepper

1 jalapeno pepper

1/3 C water

2 garlic cloves, roughly chopped

Large pinch of salt

Black pepper to taste

Toppings-

Fresh cilantro

Sliced cucumber

Green onion

Instructions:

1. Heat grill-pan (or grill) to medium-high heat
2. Sprinkle both sides of baguette with olive oil, grill for 1-2 minutes on each side; set aside
3. Grill whole peppers for about 10-12 minutes, turning occasionally to blacken on all sides; remove from grill, place in paper bag, fold down top and allow to sit for 10-15 minutes (while you grill onion/tomato).
4. Brush onion with olive oil and grill for 10 minutes, turning once.
5. While onions grill, into a blender add toasted baguette, garlic, salt, pepper & water
6. Add onions once grilled to blender then brush cut sides of tomatoes with olive oil and grill cut-side-down for 10 minutes.
7. While tomatoes grill, remove peppers from paper bag and peel off their outer skins. Remove the seeds, roughly chop and add to blender.
8. Once tomatoes are grilled, add to the blender a few at a time and blend until smooth.
9. Top with cilantro, cucumber & green onion
10. Enjoy!

Food for Life,

the SupperSmiths, forging one meal at a time

Tuesday- Potato & Leek Soup with Chicken

Adapted from Cooking Light

Chef’s Notes: I had printed this recipe probably months ago, because it includes some of our favorite ingredients; LEEKS! The leeks just add a great flavor, but remain in the background of the soup. Word of warning- beware the thyme sprigs!

Plan of Attack:

1. Cook all in one pot!

Ingredients for 2:

1/2 Tbsp unsalted butter

2 leeks, thinly sliced

2 potatoes, chopped

½ C shredded chicken

2 C chicken broth

2 thyme sprigs

2 Tbsp whipping cream

Salt and pepper to taste

Instructions:

1. Melt butter in a large pot on medium heat, add leeks and cook for 10 minutes
2. Add potatoes, salt, broth, chicken and thyme sprigs. Bring to a boil, reduce heat and simmer for 20 minutes
3. Remove thyme sprigs
4. With a masher or a pastry blender or a fork, mash some of the potatoes in the pot
5. Stir in cream and top with shredded cheese
6. Enjoy!

Food for Life,

the SupperSmiths, forging one meal at a time

Meatless Monday- Tomato Basil Soup

Adapted from Recipe submitted by Phillip & Karen Selwyn to Food.com

Chef’s Notes: While perusing facebook, I noticed my fabulous friend, Rachel (Dorazio) Gholson, said she made this soup for her little family. Let me explain, I have been longing to make tomato soup ever since I learned to skin a tomato!

I just realized I typed up the ingredients, but forgot to type the instructions. So please see link!

Meatless Monday- Mediterranean ChickPea Stew

Adapted from Nadia G’s Recipe

Chef’s Notes: Nadia G. strikes again! On her show, B*tchin’ K*tchen (sorry to the entire older crowd), she really does have some of the best recipes I’ve seen on TV. I like how she’s unapologetic about great food taking time and special prep. As a matter of fact, we’re also making another one of her recipes this week, so stay tuned!

Plan of Attack:

1. Soak ChickPeas overnight

2. Simmer ChickPeas for 1 Hour

3. Roast garlic bulb for 40 minutes

4. Bring together ingredients in one pot

Ingredients for 2:

2/3 C ChickPeas, soaked overnight

1 bulb of garlic

1 Tbsp olive oil

Salt and pepper to taste

1 red bell pepper, julienned

1 jalapeno, seeded and minced

2 green onions, thinly sliced

1 tsp paprika

1 tsp cumin

1 can (28 oz) whole, peeled tomatoes

¼ tsp brown sugar

Zest of ½ lemon

5 fresh mint leaves, stacked, rolled up and sliced into ribbons (AKA chiffonade)

Handful fresh parsley, trimmed and minced

Instructions:

1. Soak your chickpeas in water placed in the fridge overnight.
2. Preheat oven to 400 degrees
3. Heat a large pot filled with 3 C water and drained chickpeas. Bring to a boil. Cover, reduce heat and simmer for 1 hour.
4. Cut the top ¼ off the garlic bulb, place in foil, sprinkle top of garlic with olive oil and a little black pepper. Seal the foil and roast for 40 minutes in the oven.
5. Once the chickpeas are done, drain and set aside.
6. Reheat the pot along with the olive oil to medium heat. Add the bell pepper, jalapeno and green onions. Add salt, paprika and cumin; sauté for 8 minutes.
7. Add in the tomatoes and crushed them into smaller pieces using your spatula/wooden spoon.
8. Stir in brown sugar, salt and pepper. Simmer for 20 minutes.
9. Remove the garlic from its skin and crush them with a fork. Finally add the garlic, chickpeas, lemon zest, mint and parsley. Allow to heat through.
10. Enjoy!

Thursday- Creamy Cauliflower Soup

Adapted from recipe by Nadia G. of B*tchin’ K*tchen

Chef’s Notes: You might have noticed where I got this recipe. Ever since Food Network created the Cooking Channel; I have found a new love. When they began advertising for a new show called B*tchin’ Kitchen, I initially was turned off because I usually curse like an 80-year-old (oooh, fiddlesticks). Once I saw it once, I added it to our dvr. SmithCale and I actually watch it together, so when we saw this recipe on a show devoted to unloved veggies; I made it.

Plan of Attack:

1. Cook bacon

2. Make soup

Ingredients for 4:

1/2 Tbsp olive oil

3 slices bacon

1 leek, thinly sliced

6 C chicken broth

1 head cauliflower, chopped

2 potatoes, diced

1 bay leaf

¾ C shredded cheddar cheese

Salt and pepper to taste

Instructions:

1. In a large pot, add olive oil and heat to medium-high heat. Add bacon and cook until crisp. Remove and roughly chop; set aside
2. In the same pot, on medium heat add chicken broth, cauliflower, potatoes and bay leaf. Simmer for 15-20 minutes or until all veggies are tender
3. In a blender add 3C of the soup, and blend until smooth
4. Add back to the pot, turn heat to medium-low, add salt, pepper and cheddar. Stir until cheese melts
5. Ladle into bowls and sprinkle with reserved bacon
6. Enjoy!

Thursday: French Onion Soup

Adapted from recipe submitted by Lori Levin to AllRecipes.com

Chef’s Notes: So my very nice MIL bought me French onion soup bowls for Christmas, so I HAD to make this! Neither one of us had ever even eaten this soup in any restaurant, so really it’s strange that I’d even ask for these. Trust me you really really need to make this! I cut down on a lot of the cheese on top, but both of us agreed that it was still cheesy enough.

Plan of Attack:

1. Prep onions

2. Make soup and allow to simmer for 30 minutes

3. Broil

Ingredients for 3:

4 Tbsp unsalted butter

1 Tbsp olive oil

1 large red onion, sliced into rings, then halved

1 medium yellow onion, sliced into rings, then halved

2 ½ C beef broth

1 Tbsp sherry

½ tsp dried Thyme

Salt and pepper to taste

2 slices rye bread

2 slices provolone cheese

2 Tbsp parmesan cheese

Instructions:

1. In a large stock pot melt butter with olive oil on medium-high heat
2. Add onions and cook for about 7-9 minutes, but do NOT brown onions
3. Add beef broth, sherry, thyme, salt and pepper. Simmer for 30 minutes on medium-low heat
4. When the soup has about 5 minutes left, preheat broiler to High
5. Ladle soup into oven-safe bowl. Cut rye bread to fit, place on top of soup.
6. Sprinkle parmesan atop each slice of bread, then top with provolone cheese
7. Place bowls onto a cookie sheet and broil for about 2-3 minutes, or until cheese is bubbly and lightly browned
8. Oh, and you will enjoy!

Meatless Tuesday: Two Bean Soup with Kale

Recipe adapted from Cooking Light

Personal Note: Even I can break the rules sometimes (that makes 2x, I do love the rules). I moved our meatless meal until Tuesday because I was too lazy to go to the store until Monday night. Breaking the rules makes me feel alive! Maybe I’ll run with scissors or never clean behind the toilet! On second thought, those sound dangerous, I’ll just go back to my crossword puzzles, but I’ll do them in INK!

Plan of Attack:

1. Prep veggies

2. Blend beans and broth

3. Cook all in one pot

Ingredients for 2:

1 Tbsp olive oil

½ C chopped yellow onion

1 carrot, chopped

2 celery stalks, chopped

¼ tsp salt

2 garlic cloves, minced

2 C vegetable broth

½ bunch of kale, cut into smaller pieces, stems removed

1 can (19 oz or 15 oz) cannellini beans, rinsed and drained

½ can (15 oz) black beans, rinsed and drained

¼ tsp freshly ground black pepper

½ Tbsp red wine vinegar

¼ tsp fresh rosemary chopped

Instructions:

1. Heat olive oil in a large pot or Dutch oven over medium-high heat.
2. Add onion, carrot and celery and sauté 5-6 minutes
3. Stir in ¼ tsp salt and garlic, sauté for another minute
4. Add in 1 ½ C vegetable broth along with the kale. Bring to a boil, reduce heat to medium, cover and simmer 3 minutes
5. In a blender add ½ C vegetable broth and ½ can of the cannellini beans and pulse until smooth
6. After the kale is cooked after the previous 3 minutes, add the blended beans, remaining cannellini beans, black beans and pepper. Bring back to boil and simmer for 5 minutes, uncovered
7. Stir in remaining ¼ tsp salt, vinegar and rosemary
8. Enjoy!

Nutritional Info:

375 calories

15.6g total fat (2.1g saturated)

45.75g carbohydrates

17.7g protein

13.8g fiber

0mg cholesterol

Meatless Monday: Grilled Mozza-Basil-Toe Sandwich with Butternut Squash Soup

Soup adapted from Organic Cookbook by Ysanne Spevack

Personal Note: I can cross one thing off my Bucket List. It’s true, I can’t make something up that pathetic, and that’s really just how sad my Bucket List is. Other random Bucket List items: paint toenails and do laundry. Aim low and hit it! Anyway, the soup making might seem like a lot, but it goes quickly and the techniques aren’t hard. It’s warm, flavorful and I left it a little chunky. I actually created a recipe! Mozza-Basil-Toe (I wanted to spell it t-o, but knew people would mispronounce it) is good clean eating fun!

Plan of Attack:

1. Prep veggies for roasting

2. Roast Veggies

3. Remove tomatoes and pepper, continue roasting squash/garlic

4. Prepare salsa topping

5. Finish soup and grill sandwiches

Ingredients for 4:

Soup:

2 garlic bulbs, outer papery skin removed

5 Tbsp olive oil

Fresh thyme sprigs (I used dried and the World didn’t end)

1 large butternut squash, halved and seeded

½ onion, chopped

1 tsp ground coriander (alias: cilantro)

5 C veggie stock/chicken stock (since it was a meatless day I chose veggie)

Sea salt and ground black pepper to taste

For the Salsa Topper:

4 large ripe tomatoes, halved and seeded

1 red bell pepper, halved and seeded

1 fresh chili pepper (I used a Serrano), halved and seeded

2 Tbsp olive oil

½ Tbsp balsamic vinegar

Salt and pepper to taste

Mozza-Basil-Toe Sandwiches:

8 slices deli quality rye bread

4 oz fresh mozzarella

1 fresh tomato, sliced

Handful of fresh basil leaves (dried not kosher for this one)

Instructions:

1. Preheat oven to 425 degrees. Place garlic bulbs on a piece of foil and pour 2.5 Tbsp olive oil over the top. Sprinkle with thyme, then fold the foil around the garlic bulbs covering them completely
2. Cover a baking sheet with foil and place halved butternut squash and brush with 1 Tbsp of olive oil. Add the tomatoes, red bell pepper and hot chili pepper
3. Roast for 25 minutes, remove the tomatoes, red bell pepper and hot chili pepper
4. Turn the oven down to 375 degrees and continue cooking squash and garlic for 20-25 minutes
5. Prepare the Salsa: skin the red bell pepper and tomatoes; add chili pepper and blender (or process) until smooth (or chunky if you prefer); add olive oil, vinegar and season with salt/pepper to taste
6. When you have about 10 minutes left on the last roast, heat a large pot to medium heat; add a sprinkle of olive oil, ground coriander (cilantro) and onions; sauté until softened
7. After taking the garlic and squash out of the oven use a hand protector to squeeze garlic from the bottom and the roasted garlic with come out the top; squeeze into the onion mixture
8. Add squash scooped out of its skin, the stock of your choice, salt and plenty of pepper. Bring to a boil and let simmer for 10 minutes (Just enough time to make your sandwiches!)
9. Heat skillet to medium-high or use a panini press. Take a slice of bread and top with tomato slices, mozzarella and basil. Place other slice on top and either use your press or cook in a skillet until cheese is melted and the bread is browned on both sides. Repeat until all sandwiches are made.
10. Enjoy!

Nutritional Info, per 1 C of Soup:

120 calories

4.6 g total fat (0.8 saturated)

0 mg cholesterol

15.7 g carbohydrates

4.6 g fiber

5 g protein

1 Sandwich, approx.:

226 calories

7 g total fat (0.8 saturated)

30 g carbohydrates

4.6 g fiber

12 g protein

Tuesday: Hearty Lentil Soup

Recipe adapted from Clean Eating Sept/Oct 2010.

Personal Note: If you are new to the world of fiber, proceed with caution! Might I recommend Beano or a sense of humor.

Plan of Attack:

1. Rinse lentils and remove all non-lentil objects

2. Chop all veggies

3. Cook onion/bell pepper

4. Add all other ingredients

5. Simmer for a total of 50 minutes

Ingredients for 4:

1 C. dried lentils

4 C. water

2 tbsp olive oil

½ Yellow onion (save other have for Thursday)

1 red bell pepper

¼ tsp cumin

¼ tsp red pepper flakes

¼ C. rice (SmithCale will ONLY eat Jasmine, pick your battles I say. But brown of whole-grain rice will also work if you prefer.)

½ tsp sea salt

1 tbsp lemon juice (fresh if you must)

Instructions:

1. Rinse lentils
2. Heat oil in large pot over medium-high heat. Add onion and bell pepper and sauté for 5 minutes. (don’t overdo it here, because it will scorch the bottom of your pot….so I’ve heard…)
3. Stir in cumin and red pepper flakes and cook for 1 minute.
4. Add 4 cups water, lentils and rice.
5. Bring to a boil.
6. Reduce to low, cover and simmer for 20 minutes.
7. Add salt, stir and replace lid and continue to simmer for a final 30 minutes
8. Stir in lemon juice, Enjoy!